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Manganese Rich Vegetables


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We have sorted our complete nutrition and vitamin database, based on amount of Manganese in Vegetables. Click on a food item or beverage below to give a full nutrition breakdown, for example Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry. In this food example the amount of Manganese per 100g, is 5.88 mg. Each item listed at the bottom of the page can be scaled for different amounts, from the list of Vegetables high in Manganese.

Highest Manganese Content per 100g

The Manganese content ranges from 6.704 mg for Fireweed, leaves, raw through to 0.885 mg for Amaranth leaves, raw in 100g. The difference between the highest and lowest values gives a range of 5.819 mg of Manganese per 100g.The range of calories for these foods is from 103 kcal through to 23 kcal.

From this list of foods there are foods which contain greater than 50% of the RDA per 100g of Manganese.

For a complete list we also have a list of foods rich in Manganese

Highest Amount of Manganese per Serving

Please remember that the above gives an accurate value in 100g for high Manganese foods. For example 100g of Fireweed, leaves, raw contains 6.704 mg of Manganese. However, there are other factors to consider when you are assessing your Manganese nutritional requirements. You should also take into account portion sizes when you are considering the Manganese nutritional content.

For Fireweed, leaves, raw, which contains the highest amount of Manganese in 100 g, the amount of Manganese in a typical serving of 1 cup, chopped (or 23 g) is 1.54 mg.

The food with the highest Manganese content per typical serving is Lemon grass (citronella), raw which contains 3.5 mg in 1 cup (or 67 g).

For each item listed below the serving size can be rescaled to show the nutritional breakdown as well as the Manganese content.


 

List of Vegetables High in Manganese per 100g

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1. Fireweed, leaves, raw - Manganese
  6.704 mg of Manganese per 100g.
  For this serving the amount of Calories is 103 kcal per 100g(5 %DV cals).
  A typical serving of 1 cup, chopped (or 23g), Manganese nutritional content is 1.54 mg .  Calories per serving are 23.69 kcal (1 %DV cals).
  Other food servings - 1 plant (or 22g), Manganese content is 1.47 mg .  Calories per serving are 22.66 kcal (1 %DV cals).
2. Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry - Manganese
  5.88 mg of Manganese per 100g.
  For this serving the amount of Calories is 259 kcal per 100g(13 %DV cals).
  A typical serving of .25 cup (or 5g), Manganese nutritional content is 0.29 mg .  Calories per serving are 12.95 kcal (1 %DV cals).
3. Lemon grass (citronella), raw - Manganese
  5.224 mg of Manganese per 100g.
  For this serving the amount of Calories is 99 kcal per 100g(5 %DV cals).
  A typical serving of 1 cup (or 67g), Manganese nutritional content is 3.5 mg .  Calories per serving are 66.33 kcal (3 %DV cals).
  Other food servings - 1 tbsp (or 4.8g), Manganese content is 0.25 mg .  Calories per serving are 4.75 kcal (0 %DV cals).
4. Epazote, raw - Manganese
  3.098 mg of Manganese per 100g.
  For this serving the amount of Calories is 32 kcal per 100g(2 %DV cals).
  A typical serving of 1 tbsp (or 0.8g), Manganese nutritional content is 0.02 mg .  Calories per serving are 0.26 kcal (0 %DV cals).
  Other food servings - 1 sprig (or 2g), Manganese content is 0.06 mg .  Calories per serving are 0.64 kcal (0 %DV cals).
5. Grape leaves, raw - Manganese
  2.855 mg of Manganese per 100g.
  For this serving the amount of Calories is 93 kcal per 100g(5 %DV cals).
  A typical serving of 1 cup (or 14g), Manganese nutritional content is 0.4 mg .  Calories per serving are 13.02 kcal (1 %DV cals).
  Other food servings - 1 leaf (or 3g), Manganese content is 0.09 mg .  Calories per serving are 2.79 kcal (0 %DV cals).
6. Leeks, (bulb and lower-leaf portion), freeze-dried - Manganese
  2.634 mg of Manganese per 100g.
  For this serving the amount of Calories is 321 kcal per 100g(16 %DV cals).
  A typical serving of 1 tbsp (or 0.2g), Manganese nutritional content is 0.01 mg .  Calories per serving are 0.64 kcal (0 %DV cals).
  Other food servings - .25 cup (or 0.8g), Manganese content is 0.02 mg .  Calories per serving are 2.57 kcal (0 %DV cals).
7. Fungi, Cloud ears, dried - Manganese
  1.951 mg of Manganese per 100g.
  For this serving the amount of Calories is 284 kcal per 100g(14 %DV cals).
  A typical serving of 1 cup (or 28g), Manganese nutritional content is 0.55 mg .  Calories per serving are 79.52 kcal (4 %DV cals).
  Other food servings - 1 piece (or 4.5g), Manganese content is 0.09 mg .  Calories per serving are 12.78 kcal (1 %DV cals).
8. Seaweed, spirulina, dried - Manganese
  1.9 mg of Manganese per 100g.
  For this serving the amount of Calories is 290 kcal per 100g(15 %DV cals).
  A typical serving of 1 cup (or 112g), Manganese nutritional content is 2.13 mg .  Calories per serving are 324.8 kcal (16 %DV cals).
  Other food servings - 1 tablespoon (or 7g), Manganese content is 0.13 mg .  Calories per serving are 20.3 kcal (1 %DV cals).
9. Peppers, sweet, green, freeze-dried - Manganese
  1.897 mg of Manganese per 100g.
  For this serving the amount of Calories is 314 kcal per 100g(16 %DV cals).
  A typical serving of 1 tbsp (or 0.4g), Manganese nutritional content is 0.01 mg .  Calories per serving are 1.26 kcal (0 %DV cals).
  Other food servings - .25 cup (or 1.6g), Manganese content is 0.03 mg .  Calories per serving are 5.02 kcal (0 %DV cals).
10. Peppers, sweet, red, freeze-dried - Manganese
  1.897 mg of Manganese per 100g.
  For this serving the amount of Calories is 314 kcal per 100g(16 %DV cals).
  A typical serving of 1 tbsp (or 0.4g), Manganese nutritional content is 0.01 mg .  Calories per serving are 1.26 kcal (0 %DV cals).
  Other food servings - .25 cup (or 1.6g), Manganese content is 0.03 mg .  Calories per serving are 5.02 kcal (0 %DV cals).
11. Tomatoes, sun-dried - Manganese
  1.846 mg of Manganese per 100g.
  For this serving the amount of Calories is 258 kcal per 100g(13 %DV cals).
  A typical serving of 1 cup (or 54g), Manganese nutritional content is 1 mg .  Calories per serving are 139.32 kcal (7 %DV cals).
  Other food servings - 1 piece (or 2g), Manganese content is 0.04 mg .  Calories per serving are 5.16 kcal (0 %DV cals).
12. Garlic, raw - Manganese
  1.672 mg of Manganese per 100g.
  For this serving the amount of Calories is 149 kcal per 100g(7 %DV cals).
  A typical serving of 1 cup (or 136g), Manganese nutritional content is 2.27 mg .  Calories per serving are 202.64 kcal (10 %DV cals).
  Other food servings - 1 tsp (or 2.8g), Manganese content is 0.05 mg .  Calories per serving are 4.17 kcal (0 %DV cals).
  Other food servings - 1 clove (or 3g), Manganese content is 0.05 mg .  Calories per serving are 4.47 kcal (0 %DV cals).
  Other food servings - 3 cloves (or 9g), Manganese content is 0.15 mg .  Calories per serving are 13.41 kcal (1 %DV cals).
13. Peppers, pasilla, dried - Manganese
  1.58 mg of Manganese per 100g.
  For this serving the amount of Calories is 345 kcal per 100g(17 %DV cals).
  A typical serving of 1 pepper (or 7g), Manganese nutritional content is 0.11 mg .  Calories per serving are 24.15 kcal (1 %DV cals).
14. Shallots, freeze-dried - Manganese
  1.417 mg of Manganese per 100g.
  For this serving the amount of Calories is 348 kcal per 100g(17 %DV cals).
  A typical serving of 1 tbsp (or 0.9g), Manganese nutritional content is 0.01 mg .  Calories per serving are 3.13 kcal (0 %DV cals).
  Other food servings - .25 cup (or 3.6g), Manganese content is 0.05 mg .  Calories per serving are 12.53 kcal (1 %DV cals).
15. Seaweed, wakame, raw - Manganese
  1.4 mg of Manganese per 100g.
  For this serving the amount of Calories is 45 kcal per 100g(2 %DV cals).
  A typical serving of 2 tbsp (1/8 cup) (or 10g), Manganese nutritional content is 0.14 mg .  Calories per serving are 4.5 kcal (0 %DV cals).
16. Hearts of palm, canned - Manganese
  1.394 mg of Manganese per 100g.
  For this serving the amount of Calories is 28 kcal per 100g(1 %DV cals).
  A typical serving of 1 cup (or 146g), Manganese nutritional content is 2.04 mg .  Calories per serving are 40.88 kcal (2 %DV cals).
  Other food servings - 1 piece (or 33g), Manganese content is 0.46 mg .  Calories per serving are 9.24 kcal (0 %DV cals).
17. Onions, dehydrated flakes - Manganese
  1.389 mg of Manganese per 100g.
  For this serving the amount of Calories is 349 kcal per 100g(17 %DV cals).
  A typical serving of 1 tbsp (or 5g), Manganese nutritional content is 0.07 mg .  Calories per serving are 17.45 kcal (1 %DV cals).
  Other food servings - .25 cup (or 14g), Manganese content is 0.19 mg .  Calories per serving are 48.86 kcal (2 %DV cals).
18. Chives, freeze-dried - Manganese
  1.35 mg of Manganese per 100g.
  For this serving the amount of Calories is 311 kcal per 100g(16 %DV cals).
  A typical serving of 1 tbsp (or 0.2g), Manganese nutritional content is 0 mg .  Calories per serving are 0.62 kcal (0 %DV cals).
  Other food servings - .25 cup (or 0.8g), Manganese content is 0.01 mg .  Calories per serving are 2.49 kcal (0 %DV cals).
19. Potatoes, boiled, cooked in skin, skin, without salt - Manganese
  1.338 mg of Manganese per 100g.
  For this serving the amount of Calories is 78 kcal per 100g(4 %DV cals).
  A typical serving of 1 skin (or 34g), Manganese nutritional content is 0.45 mg .  Calories per serving are 26.52 kcal (1 %DV cals).
20. Parsley, freeze-dried - Manganese
  1.338 mg of Manganese per 100g.
  For this serving the amount of Calories is 271 kcal per 100g(14 %DV cals).
  A typical serving of 1 tbsp (or 0.4g), Manganese nutritional content is 0.01 mg .  Calories per serving are 1.08 kcal (0 %DV cals).
  Other food servings - .25 cup (or 1.4g), Manganese content is 0.02 mg .  Calories per serving are 3.79 kcal (0 %DV cals).
21. Potatoes, boiled, cooked in skin, skin, with salt - Manganese
  1.338 mg of Manganese per 100g.
  For this serving the amount of Calories is 78 kcal per 100g(4 %DV cals).
  A typical serving of 1 skin (or 34g), Manganese nutritional content is 0.45 mg .  Calories per serving are 26.52 kcal (1 %DV cals).
22. Peppers, ancho, dried - Manganese
  1.279 mg of Manganese per 100g.
  For this serving the amount of Calories is 281 kcal per 100g(14 %DV cals).
  A typical serving of 1 pepper (or 17g), Manganese nutritional content is 0.22 mg .  Calories per serving are 47.77 kcal (2 %DV cals).
23. Lima beans, immature seeds, cooked, boiled, drained, without salt - Manganese
  1.252 mg of Manganese per 100g.
  For this serving the amount of Calories is 123 kcal per 100g(6 %DV cals).
  A typical serving of 1 cup (or 170g), Manganese nutritional content is 2.13 mg .  Calories per serving are 209.1 kcal (10 %DV cals).
24. Lima beans, immature seeds, cooked, boiled, drained, with salt - Manganese
  1.252 mg of Manganese per 100g.
  For this serving the amount of Calories is 123 kcal per 100g(6 %DV cals).
  A typical serving of 1 cup (or 170g), Manganese nutritional content is 2.13 mg .  Calories per serving are 209.1 kcal (10 %DV cals).
25. Lima beans, immature seeds, raw - Manganese
  1.215 mg of Manganese per 100g.
  For this serving the amount of Calories is 113 kcal per 100g(6 %DV cals).
  A typical serving of 1 cup (or 156g), Manganese nutritional content is 1.9 mg .  Calories per serving are 176.28 kcal (9 %DV cals).
26. Mushrooms, shiitake, dried - Manganese
  1.176 mg of Manganese per 100g.
  For this serving the amount of Calories is 296 kcal per 100g(15 %DV cals).
  A typical serving of 1 mushroom (or 3.6g), Manganese nutritional content is 0.04 mg .  Calories per serving are 10.66 kcal (1 %DV cals).
  Other food servings - 4 mushrooms (or 15g), Manganese content is 0.18 mg .  Calories per serving are 44.4 kcal (2 %DV cals).
27. Pepeao, dried - Manganese
  1.151 mg of Manganese per 100g.
  For this serving the amount of Calories is 298 kcal per 100g(15 %DV cals).
  A typical serving of 1 cup (or 24g), Manganese nutritional content is 0.28 mg .  Calories per serving are 71.52 kcal (4 %DV cals).
28. Kanpyo, (dried gourd strips) - Manganese
  1.137 mg of Manganese per 100g.
  For this serving the amount of Calories is 258 kcal per 100g(13 %DV cals).
  A typical serving of 1 strip (or 6.3g), Manganese nutritional content is 0.07 mg .  Calories per serving are 16.25 kcal (1 %DV cals).
  Other food servings - .5 cup (or 27g), Manganese content is 0.31 mg .  Calories per serving are 69.66 kcal (3 %DV cals).
29. Potatoes, mashed, dehydrated, granules without milk, dry form - Manganese
  1.121 mg of Manganese per 100g.
  For this serving the amount of Calories is 372 kcal per 100g(19 %DV cals).
  A typical serving of 1 cup (or 200g), Manganese nutritional content is 2.24 mg .  Calories per serving are 744 kcal (37 %DV cals).
30. Carrot, dehydrated - Manganese
  1.116 mg of Manganese per 100g.
  For this serving the amount of Calories is 341 kcal per 100g(17 %DV cals).
  A typical serving of 1 cup (or 74g), Manganese nutritional content is 0.83 mg .  Calories per serving are 252.34 kcal (13 %DV cals).
31. Eppaw, raw - Manganese
  1.094 mg of Manganese per 100g.
  For this serving the amount of Calories is 150 kcal per 100g(8 %DV cals).
  A typical serving of 1 cup (or 100g), Manganese nutritional content is 1.09 mg .  Calories per serving are 150 kcal (8 %DV cals).
32. Drumstick leaves, raw - Manganese
  1.063 mg of Manganese per 100g.
  For this serving the amount of Calories is 64 kcal per 100g(3 %DV cals).
  A typical serving of 1 cup, chopped (or 21g), Manganese nutritional content is 0.22 mg .  Calories per serving are 13.44 kcal (1 %DV cals).
33. Edamame, frozen, prepared - Manganese
  1.024 mg of Manganese per 100g.
  For this serving the amount of Calories is 122 kcal per 100g(6 %DV cals).
  A typical serving of 1 cup (or 155g), Manganese nutritional content is 1.59 mg .  Calories per serving are 189.1 kcal (9 %DV cals).
34. Edamame, frozen, unprepared - Manganese
  1.01 mg of Manganese per 100g.
  For this serving the amount of Calories is 110 kcal per 100g(6 %DV cals).
  A typical serving of 1 cup (or 118g), Manganese nutritional content is 1.19 mg .  Calories per serving are 129.8 kcal (6 %DV cals).
  Other food servings - 1 package (or 432g), Manganese content is 4.36 mg .  Calories per serving are 475.2 kcal (24 %DV cals).
35. Seaweed, laver, raw - Manganese
  0.988 mg of Manganese per 100g.
  For this serving the amount of Calories is 35 kcal per 100g(2 %DV cals).
  A typical serving of 10 sheets (or 26g), Manganese nutritional content is 0.26 mg .  Calories per serving are 9.1 kcal (0 %DV cals).
  Other food servings - 2 tbsp (1/8 cup) (or 10g), Manganese content is 0.1 mg .  Calories per serving are 3.5 kcal (0 %DV cals).
36. Sweet potato, canned, mashed - Manganese
  0.988 mg of Manganese per 100g.
  For this serving the amount of Calories is 101 kcal per 100g(5 %DV cals).
  A typical serving of 1 cup (or 255g), Manganese nutritional content is 2.52 mg .  Calories per serving are 257.55 kcal (13 %DV cals).
  Other food servings - 1 can (404 x 307) (or 496g), Manganese content is 4.9 mg .  Calories per serving are 500.96 kcal (25 %DV cals).
37. Potatoes, microwaved, cooked in skin, skin, without salt - Manganese
  0.98 mg of Manganese per 100g.
  For this serving the amount of Calories is 132 kcal per 100g(7 %DV cals).
  A typical serving of 1 skin (or 58g), Manganese nutritional content is 0.57 mg .  Calories per serving are 76.56 kcal (4 %DV cals).
38. Potatoes, microwaved, cooked, in skin, skin with salt - Manganese
  0.98 mg of Manganese per 100g.
  For this serving the amount of Calories is 132 kcal per 100g(7 %DV cals).
  A typical serving of 1 skin (or 58g), Manganese nutritional content is 0.57 mg .  Calories per serving are 76.56 kcal (4 %DV cals).
39. Chrysanthemum, garland, raw - Manganese
  0.943 mg of Manganese per 100g.
  For this serving the amount of Calories is 24 kcal per 100g(1 %DV cals).
  A typical serving of 1 cup (1" pieces) (or 25g), Manganese nutritional content is 0.24 mg .  Calories per serving are 6 kcal (0 %DV cals).
  Other food servings - 1 stem (8-3/4" long) (or 14g), Manganese content is 0.13 mg .  Calories per serving are 3.36 kcal (0 %DV cals).
40. Chrysanthemum leaves, raw - Manganese
  0.943 mg of Manganese per 100g.
  For this serving the amount of Calories is 24 kcal per 100g(1 %DV cals).
  A typical serving of 1 cup, chopped (or 51g), Manganese nutritional content is 0.48 mg .  Calories per serving are 12.24 kcal (1 %DV cals).
  Other food servings - 1 leaf (or 18g), Manganese content is 0.17 mg .  Calories per serving are 4.32 kcal (0 %DV cals).
41. Spinach, cooked, boiled, drained, without salt - Manganese
  0.935 mg of Manganese per 100g.
  For this serving the amount of Calories is 23 kcal per 100g(1 %DV cals).
  A typical serving of 1 cup (or 180g), Manganese nutritional content is 1.68 mg .  Calories per serving are 41.4 kcal (2 %DV cals).
42. Spinach, cooked, boiled, drained, with salt - Manganese
  0.935 mg of Manganese per 100g.
  For this serving the amount of Calories is 23 kcal per 100g(1 %DV cals).
  A typical serving of 1 cup (or 180g), Manganese nutritional content is 1.68 mg .  Calories per serving are 41.4 kcal (2 %DV cals).
43. Spinach, raw - Manganese
  0.897 mg of Manganese per 100g.
  For this serving the amount of Calories is 23 kcal per 100g(1 %DV cals).
  A typical serving of 1 cup (or 30g), Manganese nutritional content is 0.27 mg .  Calories per serving are 6.9 kcal (0 %DV cals).
  Other food servings - 1 bunch (or 340g), Manganese content is 3.05 mg .  Calories per serving are 78.2 kcal (4 %DV cals).
  Other food servings - 1 leaf (or 10g), Manganese content is 0.09 mg .  Calories per serving are 2.3 kcal (0 %DV cals).
  Other food servings - 1 package (10 oz) (or 284g), Manganese content is 2.55 mg .  Calories per serving are 65.32 kcal (3 %DV cals).
44. Amaranth leaves, raw - Manganese
  0.885 mg of Manganese per 100g.
  For this serving the amount of Calories is 23 kcal per 100g(1 %DV cals).
  A typical serving of 1 cup (or 28g), Manganese nutritional content is 0.25 mg .  Calories per serving are 6.44 kcal (0 %DV cals).
  Other food servings - 1 leaf (or 14g), Manganese content is 0.12 mg .  Calories per serving are 3.22 kcal (0 %DV cals).



Manganese in foods - by food category

Baby Foods    Baked Products
Beef Products    Breakfast Cereals
Cereal Grains and Pasta    Dairy and Egg Products
Drinks    Ethnic Foods
Fast Foods    Fats and Oils
Fish    Fruits
Lamb, Veal, and Game Products    Legumes and Legume Products
Meals, Entrees, and Sidedishes    Nuts
Pork    Poultry Products
Sausages and Luncheon Meats    Snacks
Soups, Sauces, and Gravies    Spices and Herbs
Sweets    Vegetables




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